Add Vegetables

There are so many ways to add vegetables to your meals and snacks. But why bother adding a carrot here and spinach or cabbage there? Adding vegetables to sauces, cookies, and snacks adds nutrition, creates a desire for vegetables, and gets everyone used to eating in color. Add a splash of natural color whenever possible.

For variety: Add vegetables you wouldn’t normally want to eat.

To use up: Check the refrigerator for vegetables that are ready to be eaten.

Add color: Add color to beige meals, cookies, and frosting.

For those who are particular: Picky eaters will eat vegetables if blended and added to their favorite food.

A little at a time: Gradually add vegetables especially for those who like things the same.

Cooked and raw: Add grated carrots to cookies and sauces then eat the raw carrot end. You will get the beta-carotene from cooked carrot while maintaining some vitamin C in the raw.

Spaghetti sauce is so flavorful it begs for more vegetables. Last night I might this delicious sauce that was a hit for my husband and 5 year old grandson.

Quick Spaghetti Sauce with Vegetables

1 jar prepared spaghetti sauce (Newman’s Own is my favorite––find it on sale)

8-10 ounces tomato sauce

1 medium cut up carrot and wedge of purple cabbage with enough water to blend (the purple cabbage will give it a good color) start small and gradually add more orange, red or purple vegetables)

2 tsp Italian seasoning to taste

1 tsp Oregano to taste

½ tsp Salt or Garlic salt to taste

Mix and microwave in covered microwave dish approximately 4 minutes on high and 4 minutes on medium depending on microwave (make sure it doesn’t boil over). Keep warm until pasta is cooked and ready. Enjoy!

Watch for more ideas for adding vegetables at www.vegetablekids.weebly.com/activitiesFun with vegetables in the print or eBook, “Vegetables Kids in the Garden” at Amazon.com and BarnesandNoble.com.